Managing Stress

Stress has become so woven into the fabric of modern life that many of us now see it as a natural part of existence. Deadlines pile up at work, family responsibilities tug at our energy, and personal goals weigh heavily on our minds. The world expects us to juggle all of this with grace, composure, and a smile. Yet, beneath the surface, many people are struggling feeling overwhelmed, exhausted, and like they’re barely holding it together.

The reality is, stress is not just an emotional experience; it’s a physical one too. It affects our bodies, our minds, and our relationships. Left unchecked, chronic stress can lead to anxiety, depression, and even serious health issues like heart disease. According to the Mental Health Foundation in the UK, 74% of adults have felt so stressed at some point in the last year that they felt unable to cope.

But here’s the thing: stress doesn’t have to control you. While we can’t always change the demands of life, we can change how we respond to them. In this article, we’ll explore practical, evidence-based strategies for managing stress in work, family, and personal life. From simple daily practices to mindset shifts, these tools are designed to help you regain control, find balance, and thrive even in a high-pressure world.

Understanding Stress

Before we dive into solutions, it’s important to understand what stress actually is.

Stress is the body’s natural response to feeling threatened or overwhelmed. When we face a stressful situation like a looming deadline or a family argument our brain activates the “fight or flight” response. This floods our body with hormones such as adrenaline and cortisol, preparing us to deal with the challenge.

While this response is helpful in short bursts (like reacting quickly to danger), prolonged stress keeps these hormones elevated, which can harm our health. Chronic stress affects:

• Mental health: Leading to anxiety, irritability, and difficulty concentrating.

• Physical health: Contributing to issues like fatigue, headaches, digestive problems, and a weakened immune system.

• Relationships: Causing tension and miscommunication with loved ones.

The good news? Stress isn’t permanent, and there are practical ways to manage it effectively.

Practical Strategies to Manage Stress

1. Set Boundaries at Work

Work is a major source of stress for many people. Unrealistic workloads, constant emails, and the pressure to always be available can quickly lead to burnout.

Learn to set boundaries. Communicate clearly with colleagues and managers about what’s realistic for you to achieve.

Practical Step: Use tools like “Do Not Disturb” settings on your phone or schedule dedicated time for focused work without interruptions.

2. Prioritise Self-Care

Self-care isn’t selfish it’s essential. Taking care of your physical and mental health gives you the energy to handle life’s demands.

Identify small, daily habits that recharge you. This could be as simple as a 10-minute walk, a warm bath, or reading a book you enjoy.

Tom, a father of two, started waking up 15 minutes earlier each day to meditate. This small practice helped him start his mornings with a sense of calm, even on busy days.

Practical Step: Schedule self-care into your calendar, just like you would an important meeting.

3. Use the Power of “No”

Many of us struggle with saying no, fearing we’ll disappoint others. But constantly saying yes to everything can lead to overwhelm and resentment.

Remind yourself that saying no to something means saying yes to yourself.

Emily, a teacher, used to volunteer for every school event, even when she was already stretched thin. She began politely declining some requests, freeing up time to focus on her own well-being.

4. Break Tasks into Smaller Steps

Facing a large project or problem can feel paralysing. Breaking it into smaller, manageable steps can make it feel less overwhelming.

Focus on one step at a time instead of trying to tackle everything at once.

Example: When planning a family holiday, Lisa felt stressed by all the details. She created a checklist and tackled one task each day, like booking flights or researching hotels. This approach made the process more manageable.

5. Stay Connected

Stress often makes us withdraw from others, but connection is a powerful antidote. Sharing your feelings with someone you trust can lighten the load.

Reach out to a friend, family member, or colleague when you’re feeling overwhelmed.

Practical Step: Consider joining a support group or community where you can connect with others who understand your struggles.

6. Practise Mindfulness and Relaxation

Mindfulness involves focusing on the present moment without judgement. It’s a proven way to reduce stress and improve emotional well-being.

Start small. Spend five minutes each day focusing on your breath or using a mindfulness app like Calm or Headspace.

Practical Step: Explore relaxation techniques such as yoga, progressive muscle relaxation, or guided meditation.

7. Exercise Regularly

Exercise is one of the most effective ways to combat stress. It releases endorphins, boosts energy, and improves sleep quality.

• Tip: Find an activity you enjoy, whether it’s walking, dancing, swimming, or cycling.

• Example: After trying several forms of exercise, Liam discovered that a 20-minute evening jog helped him release tension from his workday.

8. Seek Professional Help When Needed

If stress feels unmanageable, don’t hesitate to seek support from a therapist or counsellor. They can provide tools and strategies tailored to your situation.

• Fact: According to the NHS, talking therapies like Cognitive Behavioural Therapy (CBT) are highly effective for managing stress and anxiety.

Online course

Do you want to learn how to manage stress while building a fulfilling career online? The "Becoming a Social Media Influencer: The Psychology of Persuasion" course teaches you how to grow your presence, connect authentically, and stay balanced in a high-pressure digital world.

• Member, please begin course here

• Non-member, please access courses here

Thriving, Not Just Surviving

Stress is an inevitable part of life, but it doesn’t have to consume you. By learning to set boundaries, prioritise self-care, and reach out for support, you can regain control and find balance even in a high-pressure world.

The key is to remember that you are human, not a machine. It’s okay to pause, to breathe, and to prioritise your well-being. In fact, it’s essential. Because when you take care of yourself, you’re not only better equipped to handle stress you’re also better able to show up for the people and things that matter most to you.

So, take that first step. Whether it’s a five-minute walk, a chat with a friend, or simply saying no to something that doesn’t serve you, every small action adds up. You have the power to manage stress and create a life that feels fulfilling, balanced, and truly your own.